How To Build Muscle Fast At Home Tips

5 Strength Training Tips to Build Muscle Mass

There’s no question that strong is the new skinny, but putting on muscle can be easier said than done. And while figuring out the formula for size and strength isn’t exactly rocket science, there is some science involved.

The Science of Strength

Thankfully we don’t need a periodic table or fancy equations to figure out how to get fit. However, it is helpful to know what makes muscles grow. It might seem counterintuitive, but in order to grow, a muscle must first be broken down. And that’s what happens when we lift weights. We’re applying stress to our muscle fibers to create the best possible kind of injury, triggering satellite cells to rush to the scene of the “trauma” in order to repair our muscles. These cells fuse muscle fibers together and create new muscle protein, known as myofibrils.The result: bigger, stronger muscles.

When it comes to strength training, we can use this process in our favor. Because the body adapts quickly to challenging tasks, if it can’t do something, it will try and change to make it easier the next time. According to Nick Tumminello, the owner of Performance University, the key is creating a training plan that provides stimulus to the muscles and elicits growth. Tumminello says that if we want our muscles to grow, we must subject them to “metabolic stress, muscle damage and tension.” It’s also important to increase and vary the amount and types of stimulus over time. This concept is known as progressive overload. Putting the method into practice could be as simple as upping the weight on the bar, mixing in new exercises, or focusing on eccentric lowering of the weight.

Maximum Muscle

So what are the best methods for building muscle from diet to training techniques? We called in elite powerlifter Casey Williams, World Record holder for the squat (700 pounds) and the combined total of bench, squat and deadlift (1,770 pounds) in the 220-pound weight class. Williams also coaches other athletes looking to get bigger and stronger. Here is his advice for anyone looking to build muscle safely and effectively.

1. Get moving.

For gaining size and lean muscle, Williams recommends focusing on four main exercises — squat, bench press, deadlift and overhead press — which aren’t just for powerlifters, he says. “Big moves are an invaluable way to increase strength and lean muscle.” And there’s science to back that up. Research shows that compound moves, such as the squat, recruit multiple muscle groups and elicit a larger hormonal response, making them more effective for building strength and muscle than isolated movements, like the leg extension. As for rep range, Williams recommends five or fewer repetitions for strength and six to 12 repetitions for gaining size.

2. Be free.

It’s not just the moves that matter most; equipment also plays a role. Williams advocates free weights over machines, and suggests getting your hands on a barbell, flat bench, power rack and plenty of weights. When it comes to exercise machines, his best advice is to avoid them all. In one study, which compared the performance of free weight users with the progress of another group using exercise machines, those using free weights outperformed the machine users, showing marked improvement in strength and balance.

3. Carry on.

If size is the goal, it’s best to prioritize muscle over miles. That doesn’t mean zero cardio, just a different kind. Think about it: A pro football player doesn’t train the same way as a world-class endurance athlete does. Focus on preserving muscles and burning fat. To accomplish those goals Williams recommends using hills sprints and farmer’s walk as part of a cardio routine. He also suggests sled pushes and pulls, which combine strength training with cardiovascular conditioning.

4. Eat up.

Packing on muscle usually calls for the consumption of additional calories, but it’s important to focus on quality over quantity. According to the Department of Medicine at University of Washington School of Medicine, the diet for an athlete or exerciser shouldn’t deviate from that of a healthy individual except in the overall amount of food. By avoiding processed foods, refined sugars and alcohol, and opting for lean protein, complex carbohydrates and healthy fats, lifters can adequately fuel their body to make gains in the gym.

5. Shut down.

Finding the exercise sweet spot can be a challenge. Too much exercise will result in overtraining, increased risk of injury and halted progress. On the other hand, too little exercise can make building muscle an uphill battle. It’s the combination of work and rest that will lead to results. Creating a training plan that allows for a day off between workouts is one method Williams recommends for beginners. More experienced lifters may be able to sustain a training plan that includes more workouts each week. But even then, Williams suggests a deloading phase every four to six weeks. This phase includes a reduction in the amount of weight during training sessions. Williams also points out that insufficient sleep can drastically affect performance in the gym and cause a strength training plateau.

Stronger Every Day

There’s no secret to making muscles grow. Although the process isn’t complicated, it does require commitment and consistency. But by challenging your body on a regular basis and fueling with proper nutrition, results are sure to follow.

Source: http://dailyburn.com/life/fitness/build-muscle-strength-training-tips/

How Women Can Build Muscle Fast

If you're a woman trying to build muscle fast, these tips can get you to your goals. Since gaining lean muscle mass rapidly requires changes to both your workout and diet, consider a resistance training plan that works all your major muscle groups and a diet that contributes to muscle building.

Tailor Your Workout

Muscular woman. Photo Credit Siri Stafford/Digital Vision/Getty Images

For rapid muscle building, women need programs tailored to their gender. Testosterone and growth hormone have a significant effect on muscle building, but women have much less of this hormone in their body. Weight training stimulates women's bodies to produce greater amounts of these two hormones, allowing you to gain muscle much more rapidly than other types of exercise.

Use Myofibrillar Hypertrophy

Female athlete. Photo Credit Jupiterimages/Digital Vision/Getty Images

Myofibrillar hypertrophy is a type of exercise that builds muscle. This exercise involves using relatively heavy weights and performing sets of two to eight repetitions. A shorter number of repetitions with a heavier weight increases both the quantity and size of the muscle fibers, resulting in more lean body mass. When you reach the seventh or eighth repetition, the weight should be too heavy for you to lift easily. Pushing your muscles to the point of exhaustion stimulates testosterone release and increases microtrauma of the muscle fibers. Microtrauma involves small tears in the muscle cells, and your body will respond by repairing and replacing the damaged fibers with stronger and larger tissue.

Use Sarcoplasmic Hypertrophy

Lifting weights. Photo Credit iofoto/iStock/Getty Images

In addition to increasing the size and number of muscle fibers, you can also increase the fluid within muscle cells, allowing them to grow larger. This type of training shows the greatest results in beginners and leads to fast gains within a few weeks of training. With sarcoplasmic hypertrophy, you engage in circuit training with 12 to 15 repetitions per exercise and a minute or less of rest between sets. Choose three or four exercises and perform them back-to-back. Some of the more effective exercises include incline dumbbell chest press and chest fly, bench dips and dumbbell side raises. This type of training does not cause muscle fatigue, but instead stimulates the body to produce more growth hormone for muscle building.

Outside the Gym

Banana and peanut butter. Photo Credit Olga Nayashkova/iStock/Getty Images

Your workouts make up the primary way to build muscle. However, rest and diet also contribute to building muscle. Rest gives your body time to repair and build muscles, so experts recommend 48 to 72 hours between workouts. Additionally, eating before and after a workout contribute to muscle gain. About an hour to 90 minutes before a workout, eat a snack that contains about 50/50 carbohydrates and protein. Examples include a banana with a tablespoon of nut butter, energy bars made with fruits and nuts, or a half sandwich with whole grain bread and roasted turkey. You'll want to replenish the body's stores of glucose and protein within 30 minutes post-exercise. Low-fat chocolate milk and bananas with peanut butter make up easy options for a protein and carbohydrate-rich post-workout meal. These foods contribute to lean body mass building.

Source: http://www.livestrong.com/article/98440-women-can-build-muscle-fast/

12 Simple Muscle Building Tips

Here’s a quick list of a dozen simple muscle building tips that you can start using immediately.

1) As a Newbie Always Do Full Body Workouts

As a newbie you need frequent exposure to strength training for two reasons. The first is that you will be too weak to do any kind of damage that will demand longer recovery.

The second is that you need to learn the lifts. When learning anything you want to do it more often than less.

2) Do Some Strongman Training

Picking up heavy shit is what it’s all about. Don’t relegate yourself to nothing but barbells and dumbbells. Sandbags, logs, heavy medicine balls, stones, tires, sleds, and farmers walk implements all make a great addition to any regular training regimen.This type of training builds real world strength and turns you into a beast.

3) When in Doubt do More Chin Ups, Dips and Pushups

These are still three of the best upper body mass builders around and nothing is bound to replace them any time soon. Use chains or weight vest for added resistance or find ways to make them harder, such as doing advanced variations on rings.

4) Do 3-4 Big Workouts Per Week

Most guys will make great progress with a max of four big strength training workouts per week. By big I mean workouts that include exercises like standing presses, squats, deads, bent over rows, etc.

More than that may lead to recovery issues for some people. Also, remember that mental recovery is just as important as physical.

You will usually be more excited and fired up to go to the gym three or four days a week than five or six. Especially if this is something you plan on doing for the rest of your life.

5) Schedule Your Sessions Optimally

If you train four days per week it’s best to not have two back to back training days more than once. So train on Mon, Wed, Fri, Sat or Mon, Tues, Thurs, Sat. If this option if physically impossible for you don’t let it be a deal breaker.

6) Go Heavy

As the great strength coach, Ethan Reeve once said:

"I have yet to find a better way to get strong than lifting heavy.”

Load up the bar, keep adding weight over time, and you will get strong. Eat enough calories while doing that and you will get very big as well. A simple muscle building tip that works every time.

7) But Not On Everything

Having said that, it should be noted that certain exercises aren’t meant to be done heavy. Some of these are split squats, external rotations and neck work.

Exercise caution with any movement that puts you in an unfavorable joint position. But for the big exercises like presses, squats, rows and deads, go heavy.

8) Do Soft Tissue Work

The rumble roller is your friend. Use it often and you will see a great improvement in tissue quality and will feel better all around. Same for tennis balls, lacrosse balls and other forms of self massage.

Getting a smokin hot stripper looking chick to assist from time to time is also highly recommended.

9) Use the Appropriate Number of Total Reps Per Workout

A lot of people like specifics. They want numbers. I don’t always believe in that but to appease them I will say this… Twenty five to fifty total reps per body part, two to three times per week will lead to significant mass gains in most lifters.

Any more than that is not usually needed.

10) Use the Appropriate Number of Total Reps Per Set

All reps are not created equal. One set of 25 is not the same as five sets of five. Heavier weights will bring about an earlier recruitment of the fast twitch fibers and create more microtrauma. In simple terms you will build “real muscle” faster with lower rep sets.

11) If Maximal Size is Your Only Goal Do Some Pump Sets

Higher rep sets (10 for our purposes here) will lead to size gains through increased glycogen/water/energy storage. This is usually considered “non functional” tissue and training like this can also lead to more soreness and systemic fatigue. But if you are only training for size and strength and not a power sport, who cares?

Getting a pump has some anabolic effects so use both rep ranges to get the best of both worlds (but only if you’ve trained properly for at least a year or two).

12) Use the Right Squat Stance

To find your optimal squat stance get in the exact same position you would play linebacker or guard a guy in basketball in. That is usually pretty damn close. Note the angle of your upper body.

That is the angle you want to be at while squatting down. If you are more upright than that you will be very weak and there will usually be too much stress on your knees. If you are leaning forward any further there will be too much stress on your lower back.

Source: http://jasonferruggia.com/12-simple-muscle-building-tips/

How To Build Muscle Without Weights

Being on the road means that I can’t hit the gym like clockwork or track my nutrition very easily.

Does that mean I have to give up on fitness and building muscle?

Absolutely not.

While I do miss the gym and moving some heavy iron, I’ve learned how to build muscle without weights and have continued to get stronger and leaner.

Understanding how to properly use your bodyweight and some simple pieces of equipment is the key to success.

>>>How To Build Muscle Without Weights

Bodyweight training is awesome for building strength, burning fat and improving flexibility.

Unfortunately, a lot of people associate bodyweight training with high reps and therefore believe there’s no way they could get seriously strong with bodyweight training alone. And they’d be right: simply adding more reps won’t create a significant enough overload to continually build muscle.

To build muscle and get stronger you need to place the muscles under tension by using significant resistance, which is something high rep work doesn’t provide.

So, to make bodyweight training an effective method of building muscle without weights, you have to progressively overload the muscles in the same way you would in the gym.

‘Progressive overload’ refers to the concept of placing demands on the body which must be increased gradually over time to continue building muscle. Without progressive overload, your muscles have no reason to grow and adapt to handling heavier loads.

To build muscle without weights, you need to continually challenge your muscles by doing increasingly difficult bodyweight exercises – just as you would use heavier weights in the gym.

Working towards advanced exercises such as the one-armed push-up, one-armed chin-up, pistol squat, planche, l-sit and front lever will ensure that you are constantly challenged. These advanced bodyweight exercises demand high levels of full body tension that lead to huge strength gains.

Working towards these exercises takes a great deal of patience and dedication, but is incredibly rewarding (as Jason Statham shows in the picture below).

>>>The Benefits of Bodyweight Training

build muscle without weights
Bodyweight exercises belong to a group of movements known as ‘closed kinetic chain exercises’ (CKCE).

CKCE are defined as those where the foot (for a lower body exercise), or hand (for an upper body exercise) doesn’t move and remains in constant contact with a surface.

Closed kinetic chain exercises, as opposed to open kinetic chain exercises (such as the pull-down, bench press or leg press), offer certain advantages, including:

Demanding more in the way of coordinative ability and stabilization,
Engaging multiple joints and muscles in each movement,
Greater muscular and neurological stimulation than OKCE
And, arguably, they are more ‘functional’.

As if that wasn’t enough, because the need for equipment is almost non-existent when performing these types of exercises, transitioning from one exercise to another is easy. This is great news if you’re trying to burn fat.

Shorter rest periods between exercises will allow you to keep your heart rate elevated and send your metabolism through the roof.

For the purpose of building muscle and burning fat without weights, CKCE bodyweight exercises are fantastic.

>>>> The Best Bodyweight Exercises

build muscle without weights

Although we’ve talked about some pretty advanced exercises, it’s important that you master the basics first.

The most important closed kinetic chain bodyweight exercises you need to learn are the squat, pull/chin-up and push-up.

They are the most important because, in combination, they provide a full-body workout, and each of them can be progressed easily. Working towards the the most advanced variations of these exercises is extremely tough and enable you to keep building muscle without weights for years to come.

>>>>> Squats

Squats are thought to be one of the best exercises you can possibly do. It’s easy to use progressions to make them harder as time goes by, but you should start by perfecting your form. Here’s how:

    To start, stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head.
    Begin the descent by pushing your hips back and bending at the knees.
    Look straight ahead and keep your chest up to ensure your back remains in a flat, neutral position. Your back should remain in this neutral position throughout the movement.
    Squat down as low as you can whilst keeping your back straight, and then explode back up to the starting position by driving through your heels.
    Your weight should be on your heels throughout the entire exercise.

If these eventually become too easy you can follow these progressions from Al Kavadlo to work towards the pistol squat.

>>>>> Pull-Ups and Chin-Ups

Pull-ups and chin-ups are amongst the most important exercises to both novice and advanced athletes alike – which is why it sometimes referred to as ‘the upper body squat’.

Before we go on, it’s important to distinguish between a pull-up and a chin-up:

    Pull-ups are performed with your palms facing away from you.
    Chin-ups are performed with your palms facing you.

Both pull-ups and chin-ups work the back and arms, but chin-ups place slightly more stress on the biceps and are easier than pull-ups. Here are some pointers on form:

    The movement begins from a dead hang. This means your arms should be fully extended, hands about shoulder width apart, chest up, and your shoulders back and tight.
    Pull yourself up toward the bar, clearing the bar with your chin.
    Lower yourself in a controlled motion, and repeat the process.

If you find yourself unable to perform a single pull or chin-up, work on performing negatives. To perform a negative, jump above the bar and try to lower yourself slowly and in control until you’re at the bottom of the movement. This is a great way to build some strength that will prepare you for the real deal.

The advanced variation of pull-ups and chin-ups is known as the muscle-up, which Jim from Beast Skills does a great job of explaining here.

>>>Push-Ups

Push ups engage your chest, shoulders, triceps, and core for a complete pushing exercise, and there’s a tonne of different variations to satisfy the beginner to the advanced athlete. They’re kind of a big deal.

To perform a basic push- up:

    Place you hands on the ground slightly wider than shoulder width.
    Lower yourself until your chest almost touches the floor.
    Ensure you keep your body in a straight line throughout the movement by squeezing your glutes and bracing your abs as if somebody was going to punch you in the stomach.
    Keep your elbows close to your body.

If you can’t do a regular push-up don’t panic. It’s easy to work up to push-ups by starting on an incline or a wall. The technique is exactly the same as above, only you’re more upright.

Once you can perform the basic push-up you can progress to diamond push-ups and eventually one-armed push-ups.

Source: https://travelstrong.net/build-muscle-without-weights/

Ten Quick Tips For Building Muscle!

Learn the ten secrets to gaining lean muscle mass quick! Get your body in an anabolic state in a hurry. See what you've been doing wrong!

1. High Calories = Anabolic State

One of the most overlooked factors in bodybuilding is consuming enough protein but not eating enough calories per day. You've always heard that your body needs protein to grow and this is true. However, adequate protein does not always entail growth. You need to consume adequate calories also.

The truth is, if you don't consume enough calories, then you're not growing. A good rule of thumb is to take your bodyweight and multiply this by 10 or 12 depending on how in shape you are. Then add on 1000-1500 calories per day.

I once read that Jay Cutler got big by eating small meals every hour and half. Although he was eating smaller meals, his total caloric intake was above his daily caloric expenditure putting his body in an anabolic state.

2. Eat Plenty Of Carbohydrates

Carbohydrates are needed to fuel exercise. The storage form of carbohydrates is glycogen. The idea here is to super saturate glycogen levels so that the body never has to dip into protein for energy production.

The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. Carbs also play a role in the release of insulin. As you know, insulin is the body's most potent anabolic hormone.

It promotes gluconeogenesis, protein synthesis, and the formation of adipocytes. In short, the release of insulin is required to promote an anabolic environment and carbs help by releasing insulin.

3. Eat Plenty Of Protein

Let's face it, muscle is protein and protein is composed of amino acids. You can't build big muscles without an adequate supply of protein. Think of building muscle as building a castle with lego blocks. If you don't have the pieces to start with then you cannot build the castle.

Eating enough protein should be a no-brainer but for those who don't know, one should consume anywhere between one to two grams of protein per pound of bodyweight. So a bodybuilder who weighed 200 lbs would need about 200 grams of protein per day.

The best way to do this is to break the supply of protein into smaller servings throughout the day for better absorption and assimilation. In short, eat your protein and eat good kinds such as beef, chicken, fish, whey, and egg whites.

4. Eat Multiple Meals

Since you're now eating 4000 calories per day, your next best bet would be to eat 6 meals a day. Although this may seem like a lot, it really isn't. Do the math. If you divide 4000 calories into 6 smaller meals a day, then each meal will consist of approximately 660 calories.

Trust me when I say that 660 calories isn't a lot. Although it takes a lot of discipline, eating smaller and more frequent meals will pay off in the end. Another reason to eat smaller meals is for the release of insulin. When you consume food, your blood glucose levels will rise.

To counteract this, your body will release insulin to lower blood glucose levels to help keep the body in a state of homeostasis. As you now know, insulin is the body's most anabolic hormone. The more, the better. So basically, you want as much insulin secretion by the pancreas as possible. After all, you want to be big, right?

5. Eat Enough Good Fats

One mistake wannabe lifters make is to not eat enough good fats. When I first began lifting and eating seriously, I would try my best to steer away from fats. Little did I know that fats were actually important in growth. One good thing to know about good fats is that there is a direct relationship between fat and testosterone levels.

A perfect example of this is when bodybuilders diet down for a show, so to speak. They are limiting their caloric and fat intake to achieve that stage condition. However, when they are on this restrictive diet, it is impossible for them to grow.

6. Eat A Good Preworkout Meal

The best thing to consume before a workout is a meal consisting of slow burning carbs such as pasta and rice. The reason is that slow burning carbs take longer to convert into glucose thus keeping blood sugar levels relatively consistent.

This keeps your body from having an energy crashing allowing you to train longer and harder. Be sure to combine this meal with a healthy serving of good protein as well to maximize gains.

7. Consume A High Quality Postworkout Meal

The meal right after you train should be high in fast burning carbs and protein. The ideal candidate for this would be a protein shake coupled with some form of sugar. Personally, I prefer Gatorade mixed with creatine and strawberry Ny-Tro Pro 40. When you train, you put your body in a catabolic state.

You destroy it so that it can build itself back bigger and stronger. However, if you don't supply the raw building blocks, then how can your body efficiently repair itself?

For the average person, a 40 g protein shake and 75 g of carbs is plenty. Just make sure you don't waste any time and slam the drinks down as soon as you finish training. Leave the chatting for after you consume those drinks.

8. Drink Plenty of Water

One of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water comprises up to 70% of the body and if you're dehydrated, your muscle size suffers as well. I believe that one pound of muscle can hold up to three pounds of water. Now if you add it all up, that's a lot of size.

9. Use Supplements

If you can afford to use supplements, then by all means do so. Why? Because they work! However, I would stuck with the basics such as protein powders, creatine, glutamine, joint formulas, and multi-vitamins. The bottom line concerning these supplements is that they work provided that you work.

10. Rest

The number one overlooked factor in building a better body is rest. If you don't rest, then how can your muscles grow? Our bodies need the stimulus to grow such as intense training. Once this happens, our bodies are essentially "broken down."

Afterwards, it needs the proper nutrients and recovery time to grow bigger and stronger so that it can be broken down again. So if you're not resting any, then I would suggest you set aside a day or two of rest each week. And remember, rest days are rest days. Nothing more, nothing less.

Source: http://www.bodybuilding.com/fun/phano89.htm